30-10-30: Metabolic Challenges for Building Muscle by Ellington Darden, PhD - 65 pages (Digital)

30-10-30: Metabolic Challenges for Building Muscle by Ellington Darden, PhD - 65 pages (Digital)

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The 4-Week Plan for The Ultimate High-Performance Body

Contents

  • We Built an Athlete Over Christmas Break
  • Two 30-Second Negatives Make a HUGE Difference
  • Working More Muscle Fibers — Inroading
  • The 30-10-30 Program Explained
  • Week 1: The System Shocker
  • Week 2: Pushing Legs for Overall Growth
  • Week 3: Emphasizing Shoulders and Chest
  • Week 4: Hitting Calves
  • Finisher "Gains" Week
  • Improving Results: Fueling Gains With Exercise Nutrition
  • Exercise Tips and Cues